Monday 21 October: Cleaning countdown

Warm-up

500 m row / 400 m run

10 Walking Lunges

10 GHD or Ab-Mat Situps

10 burpees

10 pass throughs

Burgner Warmup

10 Power clean

Strength:

1-1-1-1-1-1-1-1

Squat Clean

Chad Vaughn gives some squat clean tips

WOD

10-9-8-7-6-5-4-3-2-1

Hang power clean (155/115) (135/95) (115/75)

Burpees